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    MJ & Hungryman » Baby/Kid-Friendly Recipes » Top Iron Rich Foods for Babies and Toddlers (50+ recipes)

    Top Iron Rich Foods for Babies and Toddlers (50+ recipes)

    By Min On October 27, 2021, Updated April 27, 2022

    This post may contain affiliate links. Please see our disclosure policy for more details.

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    nine images of baby's plates filled with iron-rich foods

    Regardless of which feeding approach you choose, purees or baby led weaning, introducing iron foods from the start is extremely important. Here are the best iron-rich foods and recipes for babies and toddlers.

    Jump to:
    • Why do babies need iron?
    • How much iron does a baby and toddler need?
    • Signs of iron deficiency
    • Does your baby need an iron supplement?
    • Can vegetarian babies get enough iron?
    • Best iron-rich foods for Babies and Toddlers
    • Should rice cereal be a baby's first food
    • Tips to help increase baby's iron level
    • Best Vitamin C Rich foods
    • Baby Led Feeding Journey
    • Iron-rich recipes for Babies and Toddlers

    Why do babies need iron?

    Iron is essential for producing red blood cells that carry oxygen from the lungs to all parts of the body. It’s also important for optimal brain development.

    Iron is also one of the primary reasons that we start solids when we do. Babies are born with iron stores built up during their time in the womb. And this is why moms need to maintain a healthy iron status during pregnancy.

    But by 6 months of age, it becomes depleted. At the same time, their iron needs increase drastically to support their rapid growth and development.

    Inadequate iron intake in infanthood and childhood can lead to cognitive, including decreased attention and memory, as well as behavioral impairment, such as delayed attention, social withdrawal, and learning difficulties.

    How much iron does a baby and toddler need?

    • Birth-6 months: .25mg
    • 7-12 months: 11 mg
    • 1-3 years: 7 mg. While there's so much focus on iron for babies, toddlers deserve the same degree of attention. Research shows that this age group have the lowest daily iron intake of any age group across the lifespan.

    Signs of iron deficiency

    • fatigue, weakness
    • slow weight gain
    • pale skin
    • irritability (cranky, fussy)
    • shortness of breath
    • cold hands or feet
    • no appetite
    • For toddlers: difficulty in concentration, shorter attention span

    Does your baby need an iron supplement?

    As you can see, the recommended intake is really high relative to how much food they’re likely to eat. If you've decided to do baby led weaning, you may be especially concerned as not much food will actually make it into your baby's belly during the first days, weeks of starting solids.

    You may have also heard that if you are breastfeeding, you must supplement.

    It is true that breastmilk is low in iron. However, its bioavailability is very high (around 50%), meaning it is easily absorbed and utilized by the body. Formula is also fortified with enough iron to support your baby’s growth and development until 12 months.

    As long as you're offering an iron-rich source at every meal along with breastmilk and/or formula, your baby will likely continue to meet their needs as they wean. It is not like once your baby hits 6 months, their iron reserve is completely depleted. It's a gradual process.

    However, it's always best to consult with your healthcare provider, especially if your baby is not developmentally ready to start solids at around 6 months. Grab my FREE handout by joining below to ensure that you start at the optimal time which requires watching your baby NOT the calendar.

    Is your baby 6 months old and up?

    Learn all the secrets to starting solids safely while optimizing nutrition!
    I NEED IT NOW!

    Routinely, hemoglobin levels are checked starting at 12 months, usually. But you can always ask to have it checked earlier and supplement accordingly.

    What you don't want to do is automatically supplement on your own as it can cause more harm than good, if not necessary.

    The same goes for toddlers. If they've become really fussy and rejects most or all iron-rich foods, then bring this up to your doctor.

    Which babies are at risk?

    Supplementation is most likely necessary if your baby was:

    • Born prematurely - this is because babies get the majority of their iron stores from their mother during the last trimester of pregnancy.
    • Had a birthweight of less than 6.5 pounds
    • Born to mothers with poorly controlled diabetes.
    • Babies who are fed cow's milk instead of breastmilk or iron-fortified formula during the first year of life. This is the greatest dietary risk factor and should be avoided at all cost!

    Can vegetarian babies get enough iron?

    Facts: Iron from heme found in animal sources is absorbed better than iron from non-heme or plant sources. There are also many compounds found in plant foods, such as phytates and tannins, that reduce iron absorption.

    Therefore, the recommended dietary intake for iron for vegetarians is 1.8 times higher than for meat eaters.

    Knowing this, If your family is a vegetarian, you may be concerned that your baby is at an even greater risk for iron deficiency. However, the good news is there are so many great food sources, and with some planning, plant-based diets can be adequate in iron. Continue reading more for tips to enhance absorption.

    Best iron-rich foods for Babies and Toddlers

    Heme sources:

    four plates displaying heme iron sources - beef, chicken, egg, salmon
    • Red meat (beef, lamb, pork, venison. Liver and other organ meats will contain the highest)
    • Poultry (chicken, turkey)
    • Eggs
    • Seafood (salmon, sardines)

    Non heme sources:

    four baby plates showing non-heme iron sources - white bean , lentils, amaranth, tofu
    • Lentils
    • Beans (particularly white, chickpeas, kidney beans)
    • Tofu
    • Nuts and seeds (particularly almonds, cashews, pine nuts, hemp, flax, sesame, and pumpkin seeds)
    • Dark leafy greens
    • Whole grains - (particularly amaranth, spelt, oats, and quinoa)
    • Fortified cereals - while pre-packaged baby food is not necessary, they are convenient and can help meet iron needs.

    Vegetables highest in iron

    four iron rich vegetable meals for babies, including spinach, swiss chard, peas
    • Dark leafy greens – Dandelion, swiss chard, collard, kale, spinach, beet greens
    • Baked potato
    • Asparagus
    • Broccoli
    • Peas
    • Mushrooms
    • Tomato paste - raw tomatoes contain very little iron. But when dried or concentrated, they are a great source!

    Fruits highest in iron

    Generally, fruits are not good sources. These are the top choices:

    • Prune juice
    • Dried fruits (particularly apricots, dates, figs, raisins)

    But a lot of fruits contain vitamin C, which will aid in iron absoprtion.

    Should rice cereal be a baby's first food

    Perhaps you were recommended by your doctor, family, or friends to start with iron-fortified rice cereal. This is outdated advice. While it is suitable, your baby does NOT need to start with rice cereal.

    It's also high in arsenic, which you want to try to limit as much as possible. That’s not to say you shouldn’t give your baby rice at all, as it is a main staple in so many cultures, but you do want to be mindful. There are plenty of other iron rich foods as listed here that you can offer to help meet your baby's needs

    Tips to help increase baby's iron level

    1. Be sure to include an iron-rich food at every meal! This is your top priority
    2. Combine with vitamin-C rich foods
    3. It’s true that calcium inhibits the absorption of iron, but please don’t obsess and go out of your way to make sure you absolutely don’t serve calcium-containing foods with iron-rich foods. There are so many factors that affect iron absorption. Calcium is just one of them. What I do recommend is to not serve both at every single meal. 
    4. The number one thing you can do to ensure your child is absorbing iron is to serve a varied diet! That way your baby is exposed to a wide variety of flavors and textures while ensuring no one potential inhibitor can have a large effect on iron absorption. 
    5. Please don’t start calculating and keeping track of how much your baby is getting daily. Nor stressing about what inhibits iron and what doesn’t. This will just drive you crazy and lead to lots of anxieties and worries, especially if you are doing baby led weaning and following your baby’s lead. What I encourage you to do, once again, is focus on including an iron-rich food at every meal. 
    6. For toddlers, don't serve too much milk
    7. Use a cast iron pan: cooking foods in cast iron cookware may increase the iron content of meals by up to 16%

    Best Vitamin C Rich foods

    • Oranges
    • Grapefruit
    • Kiwi
    • Strawberries
    • Blueberries
    • Raspberries
    • Cantaloupe
    • Mango
    • Pineapple
    • Plums
    • Tomatoes
    • Bell peppers
    • Broccoli
    • Brussels sprouts
    • Kale
    • Peas
    • Squash

    Baby Led Feeding Journey

    All the images of baby plates you see in this post are exactly what I served my daughter during our first three months of starting solids. From speaking to hundreds of parents and caregivers, it was clear that the greatest challenge is how to ensure their baby is getting optimal nutrition while trying to juggle everything and get through the day.

    It's a lot - trying to figure out what foods to serve first, how to prepare foods so they are safe and won't cause choking, how to introduce allergens and a wide variety of foods, how to adapt family meals so you don't spend hours slaving away in the kitchen making two separate meals every day....and on and on.

    It can feel so overwhelming and frustrating. And that's why I created my 3 month program - Baby Led Feeding Journey.

    I filmed everything in real time for 3 months so you get to SEE exactly What and How to feed your baby from Day 1 all the way to Day 84. If you are spending countless hours searching online for information, recipes and trying to piece everything together while questioning all the decisions you've made, you are not alone.

    I'm here to hand you a complete roadmap. Everything all in one place.

    There's SO much this program offers but don’t take my word for it. You can find out more here as well as hear from other moms who've gone through it.

    If feeding your baby feels like a burden and you're in complete survival mode, hold my hand! I am here to breathe joy and confidence into your mealtimes.

    Do you want to minimize picky eating and set a solid foundation for a lifetime of healthy eating habits?

    Check out this 3 month mastering self-feeding program! It’s the closest thing to me being in your kitchen

    Find out more!

    Iron-rich recipes for Babies and Toddlers

    Breakfast/Snacks

    Easy Quinoa Baby Cereal (4 Ways)
    Making homemade baby cereal or porridge is SO easy and inexpensive! If you've only been serving rice or oat-based cereals, give this iron-rich quinoa version a try!
    Get the recipe
    four variations to the basic quinoa cereal served on separate four pink bowls.
    Homemade Baby Oatmeal
    Learn how to cook the perfect oatmeal for baby. It's easy, fast, and loaded with vegetables! Serve as is or shape into fingers or balls, baby led weaning style!
    Get the recipe
    four oatmeals shaped into balls and plated on a white plate
    Pumpkin Oatmeal Bars with Lentils
    These pumpkin oatmeal bars with lentils are high in protein and low in sugar. A healthy no fuss breakfast or snack for your baby and toddler.
    Get the recipe
    a close up shot of sliced bars
    3 Ingredient Banana Cookies for Babies
    3 ingredients are all you need to make these soft and delicious vegan banana oatmeal cookies. They are the perfect breakfast or snack for babies!
    Get the recipe
    four carrot oatmeal cookies stacked
    2 minute easy oatmeal
    These microwave egg oatmeals for babies, toddlers, kids, (and adults!) are SUPER easy to make and come together in 2 minutes! Enjoy as a filling protein and fiber-rich breakfast or snack.
    Get the recipe
    peanut butter banana oatmeal in a white mug with a toddler hand scooping with a spoon
    Savory Baked Oatmeal with Vegetables
    This savory baked oatmeal is so easy to make and a great way to enjoy vegetables for breakfast! Perfect for baby led weaning and lunchboxes.
    Get the recipe
    three sliced baked oatmeal stacked on top of each other
    Pumpkin Seed Spinach Hummus
    this spinach hummus with pumpkin seeds instead of tahini is a healthy snack or meal for babies and toddlers. It is so versatile and here are some ways to serve it to your family.
    Get the recipe
    a close up shot of the hummus in a white bowl with a spoon
    Vegan vegetable quinoa muffins
    Made with healthy ingredients like broccoli, carrots, and quinoa, these egg and dairy-free vegetable muffins with quinoa are perfect for baby led weaning and school lunchboxes.
    Get the recipe
    five cooked muffins on a white plate
    Baked Chickpea Veggie Patties
    These baked chickpea patties with quinoa and vegetables make for a healthy and delicious finger food for babies and toddlers (and adults!).
    Get the recipe
    a toddler's hand dunking the chickpea cakes in pizza hummus
    Vegetable Omelette
    Nutritious and easy to make, this baby-friendly omelette made with whatever veggies you have on hand is the perfect breakfast/snack for babies and toddlers!
    Get the recipe
    a lunchbox with omelette strips, freeze dried strawberries, roasted orange and purple sweet potatoes.
    Sweet Potato Chickpea Cookies
    These super moist sweet potato cookies made with just 5 wholesome ingredients, including chickpeas, oats, and chia seeds, are perfect for babies and toddlers.
    Get the recipe
    three sweet potato cookies for babies stacked on a wooden board
    Healthy Beet Muffins for Babies
    Made entirely with healthy ingredients, like beans, peanut butter, and no added sugar, these blender muffins can be enjoyed as breakfast, snack, or added to lunchboxes!
    Get the recipe
    beetroot muffins on a wire rack with a spoonful of peanut butter, chickpeas in a bowl, and uncooked beetroot
    Spinach Muffins with Sweet Potatoes
    These healthy blender spinach sweet potato muffins are gluten-free, packed with nutrients, and contains no added sugar. They are light and moist and are perfect for babies and kids of all ages!
    Get the recipe
    3 stacked spinach and sweet potato muffins with spinach and walnuts in the background
    Kid-Friendly Pumpkin Bean Muffins
    These healthy no added sugar pumpkin bean muffins are moist and packed with protein, iron, and fiber! Enjoy them for breakfast, snack, or add them to your kid’s lunchbox!
    Get the recipe
    stacked pumpkin bean muffins and a sliced muffin next to it on a wire rack
    Beetroot Dip with chickpeas
    4 nutritious ingredients, a food processor/blender, and dippers are all you need for this smooth, creamy, and vibrant beetroot dip for babies and toddlers!
    Get the recipe
    beetroot dip in a large white bowl with a toddler's hand dipping broccoli
    Tofu Veggie Scramble
    Vegetarian breakfast of champions - tofu veggie scramble! It's a hearty and delicious plant-based alternative to scrambled eggs that your family can enjoy for breakfast, lunch, or dinner!
    Get the recipe
    a big plate of tofu veggie scramble with toasted bagel and cream cheese spread
    Overnight Oats or Quinoa
    These super easy and healthy sweet overnight oats or quinoa are the perfect make-ahead breakfast or snack for the whole family. Feel free to customize with your favorite add-ins and toppings!
    Get the recipe
    6 different overnight oats concoction with toppings shot from above
    Egg-Free Carrot Lentil Bars
    three stacked egg free carrot lentil bars
    Broccoli White Bean Pesto
    This nut-free broccoli white bean pesto packs in so many nutrients with minimal effort! It’s a great way to incorporate veggies and important nutrients, like iron, into your baby and toddler’s diet.
    Get the recipe
    Salmon Quiche - Baby Led Weaning
    Healthy crustless salmon quiche that the whole family can enjoy, including babies 6 months and older! Perfect for breakfast, snack, and lunchboxes.
    Get the recipe
    cooked salmon quiche in a white oval plate with a toddler hand
    Mexican Lentil Muffins
    Looking for a healthy savory vegetable muffin for kids? These Mexican lentil muffins are moist and packed with essential nutrients that babies and toddlers need.
    Get the recipe
    a close up shot of three stacked lentil muffins with the top one sliced in half

    Lunch/Dinner Ideas (with meat)

    Cooking Beans for Babies (3 Methods)
    Beans are terrific first foods for babies! Here are three methods for cooking dried beans.
    Get the recipe
    a close up shot of black beans cooked on the stove.
    rice porridge for babies
    Super easy to make, this beef and vegetable rice porridge for babies is easy-to-digest, nutritious, and suitable for 6 months and up.
    Get the recipe
    a close up shot of the porridge for babies in a brown bowl with a spoon
    Butternut squash baby beef meatballs
    Here’s an egg free and dairy free baby meatballs recipe that is perfect for baby led weaning or when you’re ready to transition to finger foods.
    Get the recipe
    a close up shot of 6 baby meatballs on a wooden board with toddler's hand grabbing one
    Baked Quinoa and Mushroom Beef Meatballs
    baked meatballs made with ground beef, mushroom, and quinoa. It's the ultimate comfort food that can be enjoyed as is or with pasta, vegetables, salads
    Get the recipe
    How to Cook Chicken for Babies
    Introduce chicken to your baby with confidence with these cooking tips and recipes! Whether you are doing purees, baby led weaning, or both, chicken is a wonderful first food, loaded with iron.
    Get the recipe
    a close up shot of sliced steam roasted chicken
    Asian Turkey Rice Meatballs
    These oven baked kid-friendly turkey and rice meatballs are the perfect iron-rich finger food for your baby, children of all ages, and adults!
    Get the recipe
    baked turkey rice meatballs in a deep white bowl
    Kid-friendly Turkey Beet Meatballs
    These oven-baked turkey beet meatballs are quick and easy to prepare, healthy, and most importantly baby and toddler approved!
    Get the recipe
    overhead shot of cooked turkey meatballs on a blue plate with a side of tahini and lemon slice
    Mini Shepherd's Pie Muffins
    A quick and easy, baby and kid-friendly twist on an Irish classic comfort food, these mini shepherd pie muffins are filled with beef, vegetables and topped with creamy mashed potatoes
    Get the recipe
    six cooked mini Shepherd's PIe Muffins on a large white plate with a toddler hand grabbing one
    Pressure Cooker Steak Fajitas
    Super juicy and flavorful, this pressure cooker steak fajitas recipe for babies and kids is perfect for busy weeknights.
    Get the recipe
    steak fajitas served family-style with an assortment of toppings and toddler, baby, and adult's plate with tortilla.
    One Pot Cabbage Lasagna
    EASY and healthy no noodle lasagna made in one pot and ready in 30 minutes! This cabbage lasagna is a hearty, oh so comforting meal that the whole family, including your baby, can enjoy together. 
    Get the recipe
    lasagna served three ways - for mom, toddler, and baby
    Baby-Friendly Korean Bulgogi
    This baby-friendly Korean bulgogi is easy to make and perfect for your baby, toddler, and family! If you’re looking for a baby led weaning recipe and healthy kid friendly meal on a budget, make this today!
    Get the recipe
    finished baby friendly Korean bulgogi in a large skillet with an orange spatula
    Kid-Friendly Farm Fresh Meat Sauce
    This kid-friendly veggie-loaded meat sauce with ground beef and medley of vegetables is hearty, filling, and nutritious! 
    Get the recipe
    a close up shot of veggie loaded meat sauce
    Orange Sesame Chicken with Vegetables
    a healthy Asian chicken recipe that’s low in sodium, this skillet orange sesame chicken with vegetables is perfect for babies and the family.
    Get the recipe
    a close up shot of chicken orange sesame chicken
    Low-Sodium Moo Goo Gai Pan
    Chinese mushroom chicken stir-fry dish loaded with vegetables! This version is made baby and toddler-friendly with less sodium but plenty flavorful for the entire family to enjoy!
    Get the recipe
    cooked Chinese chicken mushroom in a large skillet with a spatula
    Vegetable Beef Soup with Cabbage
    This vegetable beef soup with cabbage is a healthy comfort meal and makes for a great way to incorporate more vegetables into your baby or kid’s diet.
    Get the recipe
    vegetable beef soup served in a white spoon with a spoon and a side of buttered toast
    Homemade Hamburger Helper
    This baby and kid-friendly homemade hamburger helper is made with ground beef, veggies, and staple pantry items. It's the ultimate one pot comfort meal!
    Get the recipe
    a close up shot of the hamburger helper in a large dutch oven with fresh parsley and a large orange spatula
    Healthy Korean Beef and Broccoli Quinoa
    If you're in search of an easy, healthy weeknight meal, this Korean ground beef and broccoli quinoa is for you! It tastes like bulgogi and this one pot meal is also baby and toddler-friendly! 
    Get the recipe
    ground beef and broccoli quinoa in a large blue skillet with a small amount scooped onto an orange spatula
    Instant Pot Korean Chicken and Potatoes
    If you're in need of a quick and easy weeknight family meal, here's an Instant Pot Korean chicken and potatoes recipe that everyone, including babies, will enjoy!
    Get the recipe
    cooked chicken, carrots, potatoes with green onion inside an instant pot
    Healthy Sweet and Sour Meatball Stir-Fry
    A healthy, Asian family-friendly meal that you can get on the table in 30 minutes or less! This easy one-pot sweet and sour meatball stir-fry is baby and kid-friendly!
    Get the recipe
    cooked sweet and sour meatballs with vegetables and farro in a white bowl
    Kid-Friendly Beef and Vegetable Stuffed Shells
    Easy Italian beef and vegetable stuffed shells with ricotta. A healthy, kid-friendly freezer meal for the entire family! Baby led weaning appropriate too!
    Get the recipe
    Low Sodium Baked Spaghetti Pie
    Baked spaghetti pie with ricotta that's healthy and easy to whip up. It's the perfect comfort food recipe for the entire family!
    Get the recipe
    Instant Pot Peanut Chicken and Broccoli
    Another EASY, 30 minute weeknight meal you can enjoy with your baby and kids! This Instant pot chicken and broccoli is also a great way to continue exposing your child to one of the top food allergens, peanuts.
    Get the recipe
    peanut chicken and broccoli served with barley on a blue plate with a a fork
    Chicken Spinach Quinoa Casserole
    A baby and kid-friendly comfort meal you don't want to miss! This chicken spinach quinoa casserole with black beans is super easy to make and loaded with iron and protein.
    Get the recipe
    a close up shot of chicken quinoa spinach casserole.

    Lunch/Dinner Ideas (vegetarian)

    Iron-rich baby pasta
    A baby pasta recipe that is loaded with iron and vegetables!
    Get the recipe
    a small portion of pasta with blended sauce in a white bowl on the left and pasta with chunky sauce on the right with a toddler's hands grabbing the bowl
    Slow Cooker Lentil Chili with Chickpeas
    Thick and hearty, this vegetarian slow cooker chickpea lentil chili is sure to keep your baby and child happy and nourished. It's also an incredibly iron-rich meal!
    Get the recipe
    a bowl of slow cooker chickpea lentil chili with diced avocado and cilantro
    Teriyaki glazed salmon
    If you’re looking for a quick and easy salmon recipe for your baby and the entire family, look no further than this teriyaki glazed salmon.
    Get the recipe
    a close up shot of teriyaki glazed salmon flaked with a fork with broccoli on the side
    Vegetarian Sweet Potato Lasagna with Quinoa
    This vegetarian sweet potato lasagna with quinoa requires no boiling of noodles and assembly couldn't be easier!
    Get the recipe
    a close up shot of cooked lasagna in the baking pan with fresh basil.
    How to Cook Tofu for Baby Led Weaning
    Introduce tofu to your baby with confidence with these cooking tips and recipes! Whether you are doing purees, baby led weaning, or both, tofu is an amazing first food.
    Get the recipe
    baked tofu strips with oregano, curry powder, and cumin lined on a baking sheet.
    Non-Spicy Korean Tofu Soup
    This non-spicy Korean tofu soup, or sundubu jjigae, is warm and comforting, and perfect for the entire family to enjoy, especially babies and toddlers.
    Get the recipe
    Korean tofu soup in a claypot with a soup
    Vegan Creamy Tomato Pasta
    Made with simple pantry ingredients, this vegan creamy tomato pasta is perfect for babies and kids with a dairy allergy. It is super versatile and easy to make!
    Get the recipe
    an overhead shot of the cooked vegan tomato pasta in a black pan with cashews in the background
    One Pot Vegetarian Mexican Lentils
    Made with pantry staples like lentils, black beans, and sweet potatoes, this one pot vegetarian mexican lentils is the perfect busy weeknight meal.
    Get the recipe
    A close up look at the Mexican lentils in a skillet
    Easy baked shrimp cakes
    Super juicy and tender, these baked Asian shrimp cakes are baby and kid-friendly! Of course, the adults can enjoy them too.
    Get the recipe
    a close up shot of cooked shrimp tofu cakes on parchment paper
    Easy Salmon Bean Salad
    This mayo-free, refreshing yet hearty salmon bean salad couldn’t be easier to make! You can serve with crackers, vegetables, bread, salad, cheese, or whatever you fancy!
    Get the recipe
    Eggplant Lasagna Roll-Ups
    This easy, gluten-free baked eggplant lasagna roll ups with meat is the perfect , healthy comfort food that the entire family will enjoy!
    Get the recipe
    a collage of cover pages for all my three ecookbooks

    Looking for more baby-friendly recipes that the entire family can enjoy? My cookbooks are packed with quick and easy, veggie-forward, freezer-friendly recipes!

    Find out more!
    « Poached cod with creamy orzo
    Korean Radish Soup »

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    About Min

    Thank you so much for stopping by! I am Min, a Registered Dietitian, a Christ follower, a wife, and a mom to our two miracle babies! Currently, I’m having a ton of fun feeding their tummies and sharing our baby led weaning journey! Follow me on Instagram if interested in seeing daily menu as well as tips and tricks.

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    I am MJ, a registered dietitian and a mom of 2. I truly hope you’ll enjoy all the recipes and tips that I share on what and how to feed your child!

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